Dumbbell Sumo Deadlift vs Dumbbell Sumo Squat Strength Standards
Compare your dumbbell sumo deadlift and dumbbell sumo squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the entered weight for strict Dumbbell Sumo Deadlift and a strict, repeatable dumbbell sumo squat test using the canonical setup, range, and finish rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Sumo Deadlift vs Dumbbell Sumo Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell sumo deadlift and dumbbell sumo squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell sumo deadlift and dumbbell sumo squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Sumo Deadlift / Dumbbell Sumo Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Sumo Deadlift vs Dumbbell Sumo Squat Standards
How to read the table: The first number is Dumbbell Sumo Deadlift; the second is Dumbbell Sumo Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 115 / 84 lb 52.2 / 38.1 kg | 157 / 120 lb 71.2 / 54.4 kg | 207 / 162 lb 93.9 / 73.5 kg | 260 / 204 lb 117.9 / 92.5 kg |
| 130 lb 59 kg | 121 / 89 lb 54.9 / 40.4 kg | 165 / 127 lb 74.8 / 57.6 kg | 218 / 171 lb 98.9 / 77.6 kg | 274 / 215 lb 124.3 / 97.5 kg |
| 140 lb 63.5 kg | 127 / 93 lb 57.6 / 42.2 kg | 174 / 133 lb 78.9 / 60.3 kg | 229 / 179 lb 103.9 / 81.2 kg | 288 / 226 lb 130.6 / 102.5 kg |
| 150 lb 68 kg | 133 / 97 lb 60.3 / 44 kg | 182 / 139 lb 82.6 / 63 kg | 240 / 188 lb 108.9 / 85.3 kg | 302 / 237 lb 137 / 107.5 kg |
| 160 lb 72.6 kg | 139 / 102 lb 63 / 46.3 kg | 190 / 145 lb 86.2 / 65.8 kg | 251 / 196 lb 113.9 / 88.9 kg | 315 / 247 lb 142.9 / 112 kg |
| 170 lb 77.1 kg | 145 / 106 lb 65.8 / 48.1 kg | 198 / 151 lb 89.8 / 68.5 kg | 261 / 204 lb 118.4 / 92.5 kg | 328 / 257 lb 148.8 / 116.6 kg |
| 180 lb 81.6 kg | 150 / 110 lb 68 / 49.9 kg | 205 / 157 lb 93 / 71.2 kg | 271 / 212 lb 122.9 / 96.2 kg | 341 / 267 lb 154.7 / 121.1 kg |
| 190 lb 86.2 kg | 156 / 114 lb 70.8 / 51.7 kg | 213 / 163 lb 96.6 / 73.9 kg | 281 / 220 lb 127.5 / 99.8 kg | 353 / 277 lb 160.1 / 125.6 kg |
| 200 lb 90.7 kg | 161 / 118 lb 73 / 53.5 kg | 220 / 169 lb 99.8 / 76.7 kg | 291 / 228 lb 132 / 103.4 kg | 365 / 287 lb 165.6 / 130.2 kg |
| 210 lb 95.3 kg | 167 / 122 lb 75.7 / 55.3 kg | 228 / 174 lb 103.4 / 78.9 kg | 300 / 235 lb 136.1 / 106.6 kg | 377 / 296 lb 171 / 134.3 kg |
| 220 lb 99.8 kg | 172 / 126 lb 78 / 57.2 kg | 235 / 180 lb 106.6 / 81.6 kg | 310 / 243 lb 140.6 / 110.2 kg | 389 / 305 lb 176.4 / 138.3 kg |
| 230 lb 104.3 kg | 177 / 129 lb 80.3 / 58.5 kg | 242 / 185 lb 109.8 / 83.9 kg | 319 / 250 lb 144.7 / 113.4 kg | 401 / 315 lb 181.9 / 142.9 kg |
| 240 lb 108.9 kg | 182 / 133 lb 82.6 / 60.3 kg | 249 / 190 lb 112.9 / 86.2 kg | 328 / 257 lb 148.8 / 116.6 kg | 412 / 324 lb 186.9 / 147 kg |
| 250 lb 113.4 kg | 187 / 137 lb 84.8 / 62.1 kg | 256 / 196 lb 116.1 / 88.9 kg | 337 / 264 lb 152.9 / 119.7 kg | 424 / 333 lb 192.3 / 151 kg |
| 260 lb 117.9 kg | 192 / 141 lb 87.1 / 64 kg | 263 / 201 lb 119.3 / 91.2 kg | 346 / 271 lb 156.9 / 122.9 kg | 435 / 341 lb 197.3 / 154.7 kg |
| 270 lb 122.5 kg | 197 / 144 lb 89.4 / 65.3 kg | 269 / 206 lb 122 / 93.4 kg | 355 / 278 lb 161 / 126.1 kg | 446 / 350 lb 202.3 / 158.8 kg |
| 280 lb 127 kg | 202 / 148 lb 91.6 / 67.1 kg | 276 / 211 lb 125.2 / 95.7 kg | 364 / 285 lb 165.1 / 129.3 kg | 457 / 359 lb 207.3 / 162.8 kg |
| 290 lb 131.5 kg | 207 / 151 lb 93.9 / 68.5 kg | 282 / 216 lb 127.9 / 98 kg | 373 / 292 lb 169.2 / 132.4 kg | 468 / 367 lb 212.3 / 166.5 kg |
| 300 lb 136.1 kg | 212 / 155 lb 96.2 / 70.3 kg | 289 / 221 lb 131.1 / 100.2 kg | 381 / 298 lb 172.8 / 135.2 kg | 479 / 376 lb 217.3 / 170.6 kg |
Women’s Dumbbell Sumo Deadlift vs Dumbbell Sumo Squat Standards
How to read the table: The first number is Dumbbell Sumo Deadlift; the second is Dumbbell Sumo Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 64 / 48 lb 29 / 21.8 kg | 92 / 71 lb 41.7 / 32.2 kg | 124 / 98 lb 56.2 / 44.5 kg | 158 / 126 lb 71.7 / 57.2 kg |
| 110 lb 49.9 kg | 68 / 51 lb 30.8 / 23.1 kg | 98 / 76 lb 44.5 / 34.5 kg | 132 / 105 lb 59.9 / 47.6 kg | 168 / 134 lb 76.2 / 60.8 kg |
| 120 lb 54.4 kg | 72 / 54 lb 32.7 / 24.5 kg | 103 / 80 lb 46.7 / 36.3 kg | 140 / 111 lb 63.5 / 50.3 kg | 178 / 142 lb 80.7 / 64.4 kg |
| 130 lb 59 kg | 76 / 57 lb 34.5 / 25.9 kg | 109 / 85 lb 49.4 / 38.6 kg | 147 / 117 lb 66.7 / 53.1 kg | 188 / 150 lb 85.3 / 68 kg |
| 140 lb 63.5 kg | 80 / 60 lb 36.3 / 27.2 kg | 115 / 89 lb 52.2 / 40.4 kg | 155 / 123 lb 70.3 / 55.8 kg | 198 / 158 lb 89.8 / 71.7 kg |
| 150 lb 68 kg | 84 / 63 lb 38.1 / 28.6 kg | 120 / 93 lb 54.4 / 42.2 kg | 162 / 129 lb 73.5 / 58.5 kg | 207 / 165 lb 93.9 / 74.8 kg |
| 160 lb 72.6 kg | 88 / 66 lb 39.9 / 29.9 kg | 125 / 97 lb 56.7 / 44 kg | 169 / 135 lb 76.7 / 61.2 kg | 216 / 172 lb 98 / 78 kg |
| 170 lb 77.1 kg | 91 / 68 lb 41.3 / 30.8 kg | 130 / 101 lb 59 / 45.8 kg | 176 / 140 lb 79.8 / 63.5 kg | 225 / 179 lb 102.1 / 81.2 kg |
| 180 lb 81.6 kg | 95 / 71 lb 43.1 / 32.2 kg | 136 / 105 lb 61.7 / 47.6 kg | 183 / 146 lb 83 / 66.2 kg | 234 / 186 lb 106.1 / 84.4 kg |
| 190 lb 86.2 kg | 98 / 74 lb 44.5 / 33.6 kg | 140 / 109 lb 63.5 / 49.4 kg | 190 / 151 lb 86.2 / 68.5 kg | 242 / 193 lb 109.8 / 87.5 kg |
| 200 lb 90.7 kg | 102 / 76 lb 46.3 / 34.5 kg | 145 / 113 lb 65.8 / 51.3 kg | 196 / 156 lb 88.9 / 70.8 kg | 251 / 200 lb 113.9 / 90.7 kg |
| 210 lb 95.3 kg | 105 / 79 lb 47.6 / 35.8 kg | 150 / 116 lb 68 / 52.6 kg | 203 / 161 lb 92.1 / 73 kg | 259 / 206 lb 117.5 / 93.4 kg |
| 220 lb 99.8 kg | 108 / 81 lb 49 / 36.7 kg | 155 / 120 lb 70.3 / 54.4 kg | 209 / 167 lb 94.8 / 75.7 kg | 267 / 213 lb 121.1 / 96.6 kg |
| 230 lb 104.3 kg | 112 / 84 lb 50.8 / 38.1 kg | 160 / 124 lb 72.6 / 56.2 kg | 215 / 172 lb 97.5 / 78 kg | 275 / 219 lb 124.7 / 99.3 kg |
| 240 lb 108.9 kg | 115 / 86 lb 52.2 / 39 kg | 164 / 127 lb 74.4 / 57.6 kg | 222 / 176 lb 100.7 / 79.8 kg | 283 / 226 lb 128.4 / 102.5 kg |
How Your Dumbbell Sumo Deadlift vs Dumbbell Sumo Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell sumo deadlift strength level
The standards use the sex-specific thresholds from the individual Dumbbell Sumo Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the dumbbell sumo squat strength level
The standards use the sex-specific targets from the individual Dumbbell Sumo Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell sumo deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the dumbbell sumo squat | Adjust dumbbell sumo squat targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Sumo Deadlift and Dumbbell Sumo Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the dumbbell sumo squat standard is higher; below zero means the dumbbell sumo deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
25.4 → 46.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the dumbbell sumo squat standard minus the dumbbell sumo deadlift standard. A plus sign means the dumbbell sumo squat standard is higher. A minus sign means the dumbbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −31 lb −14.1 kg | −37 lb −16.8 kg | −45 lb −20.4 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −32 lb −14.5 kg | −38 lb −17.2 kg | −47 lb −21.3 kg | −59 lb −26.8 kg |
| 140 lb 63.5 kg | −34 lb −15.4 kg | −41 lb −18.6 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
| 150 lb 68 kg | −36 lb −16.3 kg | −43 lb −19.6 kg | −52 lb −23.6 kg | −65 lb −29.5 kg |
| 160 lb 72.6 kg | −37 lb −16.7 kg | −45 lb −20.4 kg | −55 lb −25 kg | −68 lb −30.9 kg |
| 170 lb 77.1 kg | −39 lb −17.7 kg | −47 lb −21.3 kg | −57 lb −25.9 kg | −71 lb −32.2 kg |
| 180 lb 81.6 kg | −40 lb −18.1 kg | −48 lb −21.8 kg | −59 lb −26.7 kg | −74 lb −33.6 kg |
| 190 lb 86.2 kg | −42 lb −19.1 kg | −50 lb −22.7 kg | −61 lb −27.7 kg | −76 lb −34.5 kg |
| 200 lb 90.7 kg | −43 lb −19.5 kg | −51 lb −23.1 kg | −63 lb −28.6 kg | −78 lb −35.4 kg |
| 210 lb 95.3 kg | −45 lb −20.4 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −81 lb −36.7 kg |
| 220 lb 99.8 kg | −46 lb −20.8 kg | −55 lb −25 kg | −67 lb −30.4 kg | −84 lb −38.1 kg |
| 230 lb 104.3 kg | −48 lb −21.8 kg | −57 lb −25.9 kg | −69 lb −31.3 kg | −86 lb −39 kg |
| 240 lb 108.9 kg | −49 lb −22.3 kg | −59 lb −26.7 kg | −71 lb −32.2 kg | −88 lb −39.9 kg |
| 250 lb 113.4 kg | −50 lb −22.7 kg | −60 lb −27.2 kg | −73 lb −33.2 kg | −91 lb −41.3 kg |
| 260 lb 117.9 kg | −51 lb −23.1 kg | −62 lb −28.1 kg | −75 lb −34 kg | −94 lb −42.6 kg |
| 270 lb 122.5 kg | −53 lb −24.1 kg | −63 lb −28.6 kg | −77 lb −34.9 kg | −96 lb −43.5 kg |
| 280 lb 127 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −79 lb −35.8 kg | −98 lb −44.5 kg |
| 290 lb 131.5 kg | −56 lb −25.4 kg | −66 lb −29.9 kg | −81 lb −36.8 kg | −101 lb −45.8 kg |
| 300 lb 136.1 kg | −57 lb −25.9 kg | −68 lb −30.9 kg | −83 lb −37.6 kg | −103 lb −46.7 kg |
How Women’s Dumbbell Sumo Deadlift and Dumbbell Sumo Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
14.5 → 25.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the dumbbell sumo squat standard minus the dumbbell sumo deadlift standard. A plus sign means the dumbbell sumo squat standard is higher. A minus sign means the dumbbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.2 kg | −21 lb −9.5 kg | −26 lb −11.7 kg | −32 lb −14.5 kg |
| 110 lb 49.9 kg | −17 lb −7.7 kg | −22 lb −10 kg | −27 lb −12.3 kg | −34 lb −15.4 kg |
| 120 lb 54.4 kg | −18 lb −8.2 kg | −23 lb −10.4 kg | −29 lb −13.2 kg | −36 lb −16.3 kg |
| 130 lb 59 kg | −19 lb −8.6 kg | −24 lb −10.8 kg | −30 lb −13.6 kg | −38 lb −17.3 kg |
| 140 lb 63.5 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −40 lb −18.1 kg |
| 150 lb 68 kg | −21 lb −9.5 kg | −27 lb −12.2 kg | −33 lb −15 kg | −42 lb −19.1 kg |
| 160 lb 72.6 kg | −22 lb −10 kg | −28 lb −12.7 kg | −34 lb −15.5 kg | −44 lb −20 kg |
| 170 lb 77.1 kg | −23 lb −10.5 kg | −29 lb −13.2 kg | −36 lb −16.3 kg | −46 lb −20.9 kg |
| 180 lb 81.6 kg | −24 lb −10.9 kg | −31 lb −14.1 kg | −37 lb −16.8 kg | −48 lb −21.7 kg |
| 190 lb 86.2 kg | −24 lb −10.9 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −49 lb −22.3 kg |
| 200 lb 90.7 kg | −26 lb −11.8 kg | −32 lb −14.5 kg | −40 lb −18.1 kg | −51 lb −23.2 kg |
| 210 lb 95.3 kg | −26 lb −11.8 kg | −34 lb −15.4 kg | −42 lb −19.1 kg | −53 lb −24.1 kg |
| 220 lb 99.8 kg | −27 lb −12.3 kg | −35 lb −15.9 kg | −42 lb −19.1 kg | −54 lb −24.5 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −36 lb −16.4 kg | −43 lb −19.5 kg | −56 lb −25.4 kg |
| 240 lb 108.9 kg | −29 lb −13.2 kg | −37 lb −16.8 kg | −46 lb −20.9 kg | −57 lb −25.9 kg |
Dumbbell Sumo Deadlift and Dumbbell Sumo Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell sumo deadlift test and a strict dumbbell sumo squat. Use strict canonical Dumbbell Sumo Deadlift and Dumbbell Sumo Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Sumo Deadlift setup and load convention
the entered weight for strict Dumbbell Sumo Deadlift valid Dumbbell Sumo Deadlift reps pull the dumbbell from the dead-stop bottom by extending hips and knees, then lower or reset under control without bouncing and finish with full standing lockout with hips and knees extended, shoulders controlled, and no hitch, row, squat-only pattern, or thigh support Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a strict, repeatable Dumbbell Sumo Squat
Follow the individual Dumbbell Sumo Squat calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Dumbbell Sumo Deadlift result and one recent Dumbbell Sumo Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Sumo Deadlift — View the individual Dumbbell Sumo Deadlift standards and next strength-level target.
- Dumbbell Sumo Squat — View the individual Dumbbell Sumo Squat standards and next strength-level target.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.